This exercise targets numerous back muscles, including your erector spinae, rhomboids, trapezius, latissimus dorsi and levator scapulae. Throughout lift keep arms straight. Therefore, the stiff leg deadlift and the conventional deadlift are excellent choices for complete body development. By performing the stiff-legged deadlift, you’re working exclusively on your glutes and hamstrings. The stiff leg deadlift will build a brutally strong back. Begin with light weight and add additional weight gradually to allow adequate adaptation. Keys: • Keep your legs straight • Keep your back straight (Do not round your back) Muscles Worked: • Hamstrings (Back of thighs) • Gluteus (Buttocks) Assisted Squats. This exercise stretches the hamstrings intensely, which is why it causes serious muscle soreness. Stronger core. And you can practice stiff leg Deadlift while your leg day. Variations: Barbell stiff leg Deadlift: First thought that comes to mind when we talk about “Deadlift” is a barbell loaded with a huge amount of weight. Lower back may bend slightly during full hip flexion. Keys: • Squat through your heels (Heels DO NOT come off the ground) Barbell stiff leg Deadlift is the most common style of deadlifting. The stiff-leg deadlift is a compound exercise for the hamstrings, buttocks, lumbar region, and back. Isometric stiff legged Deadlift: If you want to strengthen your back muscles -- whether to help you perform more pullups or to improve your rowing efforts -- the stiff-legged dumbbell deadlift is a good choice. Stiff-Leg Deadlift . Because of this, the primary muscles worked by this exercise are different – we’ll get to that next. Erector Spinae is exercised isometrically if low back does articulate as with Straight Back Stiff Leg Deadlift (targeting Glutes). Back Muscles. Stiff-legged deadlift isn’t just for … The stiff leg deadlift will isolate the focus to your posterior chain, as opposed to the conventional deadlift. Due to the locked knees, your leg muscles are being worked harder than they would have while performing normal deadlifts. Stiff Leg Deadlift vs. Normal Deadlift The stiff leg deadlift is like the standard deadlift but the major difference is the starting position with your hips higher and shins in a vertical position. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! This is the most basic movement to build the hamstrings.